A Colouring Book For Children

I have written in the past about colouring books for adults, but I wanted to share with you this post that I have found about an innovative, new colouring book aimed at children.

supestrong1

Created by a Swedish Mom, this colouring book is loosely based on Disney’s Princesses.  But instead of conforming to the “normal” gender stereotypes where the female characters are beautiful and the male characters are strong and heroic, she decided to take a new approach.

o-SUPERHERO-PRINCESS-570

These Princesses are all strong, “kick-ass” females.

The artwork is fun and modern, and the message is one of empowerment and gender equality.

o-SNOW-WHITE-570

This colouring book is not just for girls though.  The creator hopes that it will be enjoyed by girls, boys and even adults.

And the best bit is that it is free to download from her website!

 

Is Paleo Safe For Kids?

eatingdinner1

My simple answer to the above question is this:

Yes it is!

You only have to look at the pictures of my children to see that they are thriving and full of energy!

baldypass14

There are a few caveats however…  if your children are normal weight, healthy, active kids, they do not want to be on the very low-carb, weight-loss program that you might be following (over-weight and obese kids are a different matter – they need the low-carb diet in order to loose some of the excess weight (1), but they also need plenty of healthy fats to fuel their growing and developing brains).

Active, healthy kids need extra carbs to give them the energy they need and to prevent them from loosing too much weight.  And they need plenty of healthy fats to help with brain development (at least 60% of the human brain is composed of fats, mostly the omega-3 variety, but saturated fats are also vital for brain development as they are important for forming the cell membranes of the nerve cells)

Daughters 3 and 4 - J & B

Daughters 3 and 4 – J & B

So don’t be afraid to give your kids sweet potatoes and other starchy veg.  And don’t be afraid to give them the healthy fats (avocado, olive oil, olives, coconut oil, coconut, oily fish and even animal fats (100% grass-fed or pastured meat only) all count as healthy fats).  Let them eat plenty of fruit as well…  I always have a fruit-bowl on the kitchen counter that the girls know that they can snack from freely.

If they are lethargic, lacking in energy or actually loosing too much weigh, up the carbs in their diet and up the healthy fats as well, and that should solve the problem.

When you think about it, 50,000 years ago, stone-age mama and papa did not cook a hunk of meat for themselves and then pull out the wheaty-puffs for the stone-age kidlets…  they fed the kids exactly what they ate.  And those kids thrived – if they hadn’t, the human race would have died out way back then.

And even today, most cultures feed their kids on what they eat – spicy foods, fatty foods, veggies, you name it.  If the adults can eat it and thrive, the kids can to.  It is only in the West that we feel that we should be feeding our kids special “kid-friendly” food. And usually, this “kid-food” is pretty unhealthy stuff – high in insulin spiking carbs, lots of sugar, lots of salt, lots of food-colourings, artificial flavourings and sweeteners and laced with trans-fats – exactly the opposite of what growing bodies and brains need to eat.

So will giving up grains harm your child?

Not at all…

No one needs to eat grains.

And calorie for calorie, grains, even whole grains, are lower in nutrient density than fruit and vegetables.   There are some useful graphs in this post that show the percentage of vitamins and minerals found in grains compared to vegetables, demonstrating that those veggies are the clear winner.  And your child can obtain plenty of carbs from fruit and veggies….  and as a side-bonus, they will benefit from the larger amounts of nutrients.  A Paleo diet almost consistently contains in excess of 100% of the RDA of all vitamins, with the exception of vitamin D, and the same is true of the vast majority of essential minerals as well.  This post demonstrates this fact..  And whole grains are not necessarily the best source of dietary fiber either.  Fruits and veggies contain at least as much fiber as whole grains do, so don’t worry that your child will lack for fiber or become constipated if they are not eating whole grains.  As long as 50% of their plate is filled up with veggies they will be fine.

And when you consider the anti-nutrients in grains and pulses, you have even more reason to feed your children on a paleo diet.  Most of our immune system is based on our gut flora and intestinal mucosa.  The anti-nutrients in grains and pulses can damage the gut mucosa leading to leaky-gut syndrome, and it can alter the balance of the healthy gut flora (the friendly bacteria that live in our guts and help with immune function).  For a child with an immature immune system, this can be bad news as it can lead to impaired immune development and even food sensitivities, intolerance and allergies later in life. (take my example – I developed a serious allergy to dairy in my mid 30’s and non-celiac gluten intolerance in my late 30’s early 40’s).

Gluten and lectins in grains and legumes damage the intestinal mucosa.  This can prevent full absorption of the vitamins and minerals in your childs diet meaning that you child is not getting the full benefit of the food they are consuming.

And then there is the little matter of phytate.  Also known as phytic acid, phytate is a form of phosphorus naturally found in plant materials.  Grains and legumes (beans, peas etc) are naturally very high in phytate.  The problem with this form of phosphorus is that it forms insoluble, and indigestible, complexes with many of the other vital minerals in the diet (most notably calcium, magnesium and zinc) which means that both the phosphorus, and the other minerals cannot be absorbed at all and pass unabsorbed through the gut and into the faeces…. (2, 3)

This can be a real problem for a whole-grain eater who is relying on their fortified breakfast cereal with milk to provide them with many of the minerals they need in their diet…  phytate in that “heart-healthy wholegrain cereal” will bind the calcium in the milk and most of the minerals that the cereal is fortified with…  total loss, and tbh a total waste of time eating it.  You might as well feed your kids the cardboard box! (anyone remember that anecdotal scientific study that was done where they fed one group of lab rats a popular breakfast cereal, and a second group the box the cereal came in?  Supposedly the group fed the cereal died, while the group fed the box thrived….  But I have never found a single paper to verify this…  if anyone knows if one exists, I would be grateful if you could point me to it!)

Either way, there is plenty of evidence out there that eating phytates is not good for you (even the subject of my Doctorate showed this, albeit in laying hens, which is not really relevant here as I was looking at how it affected egg-shell quality – and to the best of my knowledge humans don’t lay eggs…)

Despite what people may tell you, giving up grains will not mean that your kids will be lacking in carbs…  not only can children manage perfectly well on a ketogenic diet, they can thrive on it.  They actually use this kind of diet to help control drug resistant epilepsy and other neurological disorders in kids.  And those kids on a ketogenic diet remain perfectly healthy, with no weight gain or heart disease.

Besides, if you allow them free access to fruit, they will get more than enough carbs (fruit is very high in fructose).  And you can always supplement with the more starchy veggies if you feel the need.  I have yet to meet a kid who does not love sweet potatoes!

Giving up dairy is not a bad thing either (although some paleo parents feed their kids dairy as a part of a more primal way of eating if they tolerate the dairy well).  This post by the Paleo Mom explains why dairy is not necessary to provide the calcium your kids will need to grow and thrive.  And when you think about it, humans are the only species of animal that eats milk beyond infancy, and we are the only species that consumes the milk of another species as well.   Contrary to what the milk marketing companies would like you to believe we don’t NEED milk in our diets!  There has even been some evidence that consuming large amounts of dairy could have a negative effect on bone health (4, 5)

So why not give it a try?

Gradually replace the harmful foods in your child’s diet with Paleo and see how they do.   If you are lucky enough to be a pregnant paleo-parent, you have it easy – you can just feed your child paleo from the get-go and avoid a lot of the problems us parents of existing kids who are used to eating a SAD (Standard American Diet) have!.  But even the most resistant toddler will eat this way eventually – kids won’t let themselves starve, believe me… when they are really hungry they will eat.  And there has been plenty of research to show that given a free choice of available foods, young children will naturally select a balanced diet (6)…  so young kids can and WILL eat veggies, fruit, meat, healthy fats especially when they see their parents eating and actively enjoying them…

J likes the look of her dinner!

J likes the look of her dinner!

And my experience is that the older the kid, the easier it is… teens may be resistant at first, but they are also self-aware enough that they will realize that when they use their allowance to by a large mocha from the coffee-shop along with a huge donut, they feel like c**p the next day…  And that Big Mac or Teen-Burger also makes them feel ill…. after a few sessions of this, they suddenly develop an aversion to those foods that make them feel ill….  And teens are old enough to read the books, look at the websites, understand the reason why eating a SAD is bad news.

Teens are also old enough to take a turn with the cooking, and I know no better way of getting kids interested in food than to encourage them to cook a meal of their own devising.

Proof that teens can cook....

Proof that teens can cook….

And  no matter what age the kid is, they love the slightly mess aspect of cooking, especially when they get to be hands on with the food…

c_cooking2

But even littlies can help out in the kitchen and cook simple foods:

burgersaladguac12

Even if you have toddlers, you can get them to do really simple stuff like mixing up salad ingredients with their hands… and while they are doing it, encourage them to sample the individual veggies….  while it may not be perfect on the hygiene front,  it is getting them to try stuff… besides it is your families bugs – you will be exposed to exactly the same bacteria when you kiss them good-night!  Sadly I no longer have a kidlet of toddler age, so I can’t illustrate the last with a photo.

Despite this, I don’t advocate an all or nothing approach… if you totally ban non-paleo foods they become forbidden fruit… the minute your child has access to them (at a birthday party, at a school event, snack-time at school/playgroup etc) they become all the more desirable.  OK, don’t allow them in the house, but don’t outright ban them unless there is a food allergy or intolerance to that particular food ingredient.  Let your child sample the non-paleo foods at social events (birthday parties etc), then talk to them about how they made them feel (even a toddler can understand that that food was not as tasty as mummy’s home-cooked food!).  If they feel ill, they will gradually realize that eating them is not worth the suffering!

One other solution is to make them paleo versions of the food that they are used to.  You can “bread” chicken or fish with coconut or nuts to make a paleo version of chicken nuggets and fish sticks.  Make cauliflower “rice” and zoodles or spaghetti squash in place of pasta.  Make paleo treats on occasion to replace the pancakes, the cookies and the muffins.  You can make paleo bread for pizzas or burger buns as well.

burgerpaleobread2

By having a few easy go-to recipes that you can pull out when you need a paleo substitute for your kids favourites you can make that transition so much easier.

And seriously, when your kids are young, it is YOU that controls the food that they eat.  If your child is overweight or suffering from a food related illness, it is down to you.  You are the one buying the food they eat.  If you don’t buy it, they can’t eat it.

Things do get a little more complicated once they reach the teenage years, true (Yes your teen will slink down to 7-11 occasionally to buy a Big-gulp, but hey, once in a while is not going to kill them! – C went to a friends house the other day and spent her allowance on a cheesecake!), but if you educate your children on healthy eating habits (and a HUGE part of this education is them seeing their parents eating and enjoying healthy foods – family mealtimes RULE for this!), then they will know how to make healthy eating choices for themselves in the future.

Surely that is one of the best gifts you can give your children!

Back to School Packed Lunches 2

The other day, I made some suggestions about how you can make sending a packed lunch to school easier and less stressful.

Today I am going to make suggestions as to what you can actually put in that lunch box.

I am not going to suggest quantities to send, you know your child best, and know how much he or she will eat…  and besides, my 9 and 11 yr old eat far more than my 15 year old does.  And I am sure that a teen boy who is playing sports would eat more than all 4 of my girls combined!  And a tiny pre-schooler will eat not much more than a few bites of any one thing.  If the lunchbox comes back empty and your child is starving at the end of the day, you know to send in more.  If they left half their lunch, try sending in a bit less….

I suggested the other day that you cook extra the night before and send the leftovers for lunches.  In general, that will be a fairly balanced meal depending on what you have leftover.  Don’t forget, soups and chilli and many other dishes can be reheated and sent in an insulted food jar.  Others could be sent in a microwave safe container if your child has access to a microwave.  And some are just as good cold as hot.  If you would eat it cold out of the fridge, why not try sending it to school as a lunch?

Sandwich Substitutes

Just because you and your children don’t eat bread doesn’t mean that sandwiches and wraps are off the menu.

Try some of these suggestions:

  • Use hollowed out cucumber or celery sticks as the “bread” and fill with sliced meat and salad veggies as in this great recipe.
  • Apple slices make a great bread substitute when using nut butter.  Make sure you dip the apple in a mix of lemon juice and water to prevent them from browning.
  • Red Bell Peppers can also be used in place of a “bun” as in this recipe.
  • Portabello mushrooms have been used as the bun for burgers many times.  Why not use them in place of bread in a lunchbox sandwich?
  • Or you could simply make a paleo bread and use that for sandwiches occasionally.  There are many paleo bread recipes out there.  Some low carb others quite high in carbs but gluten free.  Given that most kids need extra carbs, I favour this recipe.  You do have to pay for it, but I figure that $3.95 is pretty cheap for such a versatile recipe!

Another alternative to sandwiches is to make a wrap.  You can buy paleo-friendly wraps, but why not consider some of these suggestions:

  • Use lettuce leaves to contain taco meat or other shredded meats such as pulled pork.  You could also fill them with egg salad or tuna salad made with homemade mayonnaise
  • Use deli meats as a wrap for veggies like in this recipe.  Another suggestion is to use thinly sliced roast beef, spread with a little mustard and horseradish and then rolled around veggies.  Avocado would be especially good!
  • Use the Magic Dough recipe I mentioned earlier to make tortillas to use as a wrap.
  • Make a thin omelette or crepe and use that to wrap veggies and meats.

But you don’t just have to send sandwiches or sandwich substitutes.  Consider going down the bento box formula and sending a protein ingredient with a couple of sides and maybe a treat or some fruit….

Aim for one protein, a couple of sides (veggies), some fruit and an occasional treat.  Make sure that there are plenty of good fats (eggs, avocado, coconut, nuts and nut butter, olives, olive oil, oily fish even cold cooked bacon) as it is the fat that will help keep them full until home-time.

Protein

Suggested protein ingredients that I have sent to school with my kids are:

avoeggs3

  • Cold cooked meat – this could be leftovers from the night before or cooked especially for the lunchbox.  Cooked chicken is wonderful when cold – wings, legs especially so, but even leftover breast meat is good.  Paleo versions of chicken nuggets are also popular especially if you provide something to dip them in.  Leftover ribs are tasty, especially if you supply some of the BBQ sauce for dipping, as is cold sliced beef.  Use some sliced deli meat if you can find some that is nitrate and sugar free.  You could even cook a ham or roast some beef specially for lunches.  And don’t forget cold cooked sausage or bacon.  Cooked burgers or meatballs (with or without a sauce) are another suggestion  provide a dip if you think it would work.  Home-made kebabs are another alternative that are fun to eat.  And speaking of kebabs, these are a fun choice, alternating deli meats with veggies on a skewer.  Something most kids are sure to love!  If you include dairy in your child’s diet you could add cheese cubes as well!
  • Jerkey (make sure it does not contain any non-paleo ingredients) – preferably made from grass-fed beef.  And don’t forget about “wild meat” jerkey such as elk, bison, venison…
  • Fish – yes fish can be served cold.  You could send in a can of tuna or sardines with older kids, and for the younger ones make tuna salad with homemade mayo.  Even leftover Paleo Fish Sticks could work well cold with a tartar sauce made with homemade mayo or Paleo ketchup.
  • Nut butter and nuts will provide some protein and healthy fats if your school is not nut-free.  Otherwise, just send in a small amount of nuts.  Remember that nuts, with the exception of macadamia nuts, are very high in omega 6 fatty acids, and should be more of a condiment…  if you cannot obtain macadamia nuts, consider walnuts – they have a better omega 6 : omega 3 profile than most other nuts.   Spread nut butters on a paleo friendly cracker and top it with another one to make a paleo version of PB sandwich…  or try these apple-sandwiches with nut butter between 2 apple rings.    You can also use nut butter as a dip for veggies such as carrot sticks and apple slices.  Try spreading various nut butters in celery sticks and top with raisins or dried cranberries for ants on a log.  And if your school is nut-free, consider using Sun-butter as an alternative.
image courtesy of www.makeandtakes.com

image courtesy of http://www.makeandtakes.com

  • Dairy – if your child tolerates dairy well, this could be a good source of protein in their lunch.  Consider sending in cheese cubes or sticks.  Cheese on a skewer with fruit is wonderful – that sweet and savory thing…  just make sure that it is not highly processed cheese.  And for preference go for organic, and pastured dairy…  if you live in an area where you can purchase raw cheeses (not possible in much of Canada), do that…  it is surprising what kids will eat.  Mine LOVE stinky cheese and those with big flavours, feta, brie Camembert, Gorgonzola…  don’t assume you have to buy cheap flavourless processed cheese to appeal to a child’s palate.  And like everything else, read labels…  Cream cheese can be spread on celery sticks and topped with dried fruit to make a nut-free version of ants on a log.

Sides

Aim to send in at least 2 side dishes.  These could include the following:

  • Cold cooked veggies, leftover from the night before.  Sweet potato wedges/fries are especially good, but don’t forget about other roasted veggies (beets, carrots even parsnips).  Cold broccoli and cauliflower tastes good, especially with a dipping sauce.  Even cooked asparagus would work.
  • Raw veggies with a dip.  Choose from carrot sticks, baby cucumber, cherry tomatoes, celery, bell peppers, broccoli, cauliflower, cucumber, radishes and anything else that you think your child would eat.
  • Salads are also a good side, and pair especially well with chicken, eggs and sliced meats.  Send the dressing in separately in a small pot or jar so that the leafy salad veg does not go limp.
  • A fermented side such as lacto-fermented pickles, sauerkraut or kimchi tastes good and provides some healthy gut-friendly bacteria.
  • Stuff tuna or egg salad into a de-seeded bell pepper or a hollowed out tomato.

Dips

Kids love dipping food into dips.  And it has been shown in a recent piece of research that this is a good way to get children to eat more veggies…

Suggested dips include:

Fruit

Fresh fruit is a great addition to the lunch box.  Pretty much any fruit that your child likes can be included whole or sliced.  If slicing apples, remember to dip them in a mixture of lemon juice and water to prevent them from browning.

Sweet Treats

Kids almost always love these, but they are not usually all that great, so include them only occasionally.

Consider sending:

  • Dried fruits – dried apples, dried mango, dates (stoneless are best), raisins, cranberries, apricots.  Check to ensure that the fruits have not been dipped in sugar – a surprisingly large amount are, which is crazy seeing how sweet dried fruit is anyway!
  • Chips – try kale chips, plantain chips, sweet potato chips, or any other home-made veggie chip that you can think of.  They are easy to make, slice the veggies as thinly as you can (for kale chips, rip into small pieces) and bake the veggies in a low oven until they are crisp…  add seasonings as you feel necessary.  Kale chips will take only a short while (less than half an hour), sweet potato or plantain chips may take upward of 2 hours depending on how thick they are.  Watch them carefully so that they do not burn.
  • A small square of dark chocolate or a few chocolate coated raisins or almonds.  Aim for 85% cocoa solids or better in the chocolate.
  • Berries and coconut cream
  • coconut yoghurt
  • plain greek yoghurt with some fruits (this is primal, not paleo)
  • Homemade fruit/energy bars
  • grain-free granola
  • grain-free muffins, cookies or cakes
  • pudding such as my chia puddings. You can flavour these with any fruits you like.

Drinks

The best thing you can send for lunch is plain water.  If your child won’t drink that, try flavouring it with lemon juice or even making a flavoured fruit water.  Another suggestion is to send cold milk in a thermos – use cows milk if your child tolerates that, but also consider almond milk as an alternative.  Older children might like unsweetened iced tea or herbal teas (hot or cold), and if they have access to hot water you could even send an unbreakable mug such as a travel mug and a couple of tea bags.

Meet the Family

I thought it was time you met the family….

This is me – Salixisme, also known as Charlotte

C_july2013

I am 44 years old, I work as a massage therapist working out of a chiropractic clinic based in downtown Calgary.  I eat a paleo diet, which I started partly to loose excess weight (I reached 195lb and decided something had to be done…  now my weight seems to have stabilized at 135lb).  But the other reason I became Paleo was to help with some health issues.  I had been diagnosed with both chronic fatigue and fibromyalgia and I was also having gut issues.  Paleo helped all that, and now I feel fantastic.

And this is my husband I.  He is 40 years old and you would not believe how much stick I got for taking that picture of him as he hates his picture taken!  Hubby works in IT.

Iface

Like me, I is also eating Paleo, aiming to keep his total daily carb intake around the 50g area as he wants to loose a significant amount of weight.  He has managed to loose at least 50lb so far on the diet and is feeling (and looking!) fantastic although he still has a way to go.  We have been together for over 20 years and married for 10 of those, and we have 4 beautiful daughters…

A is the oldest.  She is currently 15.  And hates her photo taken.  The only way I managed to get this one is because she didn’t know I was taking it (she was reading her favourite book – Redwall).  A loves to draw and often will spend most of her time doodling on pieces of paper.  She is also a gamer, and plays Everquest2, Lord of the Rings Online, Skyrim (on the PS3) and Fallout/Fallout New Vegas (also on the PS3).  A eats a mostly primal diet as she can’t give up cheese, but she does like the way she feels healthier by eating a low carb diet.  You met A before in my post about the stuffed pork chops where she was cooking.

My eldest daughter A.

My eldest daughter A.

Next in line comes C.  You have met C before making a raita in the pork vindaloo post.  C is currently 13.  She plays the flute in both her school concert band and the jazz band and is also a member of the  Calgary Roundup Band.  She is a very talented young lady 🙂 .  C is much like A in that she eats a mostly primal diet (Paleo with added dairy).  She is addicted to coffee and likes to put milk in it.  She also moans about the lack of potatoes in what she eats.

My second daughter C

My second daughter C

And finally we have J and B.  again, you met this pair (also referred to as the gruesome twosome) before at the Stampede Parade.  J is 11 and B is 9.  J is the one on the left, B is the one on the right.  This pair are both partners in crime and share a very (VERY) messy bedroom.  J is learning to play the electric guitar through a Coursera course.   Both J and B eat a mostly primal diet with some carbs added as they need the energy and I worry about them ending up underweight.  Mostly the carbs are in the form of potatoes, sweet potatoes or rice but I also encourage them to snack freely on fruit as well.  They are both very active, spending a large part of each day running around outside in the playing-field near our house, and swinging on the monkey-bars at the park.

J is the only one of my children who is fussy about any food item – she HATES mushrooms with a passion.  It is the texture apparently.

Daughters 3 and 4 - J & B

Daughters 3 and 4 – J & B

So that is it…  that is my family.